12. März 2022
Mrz
12
WOD – 20220312
Warm-up
Warm-up
For 12 min
– 60 sec of Run/Bike/Row
– 20m Walking Lunges
– 10 Beatswings
– 5 Inch Worms
– then –
Challenge of the month: 2 min of stick Burpees
– 60 sec of Run/Bike/Row
– 20m Walking Lunges
– 10 Beatswings
– 5 Inch Worms
– then –
Challenge of the month: 2 min of stick Burpees
Mobility
Workout
As a team of 2
3 sets AMRAP 10 with 3 min rest in between
3 sets AMRAP 10 with 3 min rest in between
Goal is to accumulate as many reps as possible in each 10 min.
Both patners can work at the same time but only on different movements.
E.g. not both athletes can row at the same time.
Metcon (AMRAP – Reps)
10 min of
Dual DB Box Step-Overs @2×15/22.5kg and TTB
Dual DB Box Step-Overs @2×15/22.5kg and TTB
Metcon (AMRAP – Reps)
10 min of
Echo Bike and Dual DB Front Rack Walking Lunges @2×15/22.5kg
Echo Bike and Dual DB Front Rack Walking Lunges @2×15/22.5kg
Calories on bike plus meter walking lunges
Metcon (AMRAP – Reps)
10 min of
Row and HSPU
Row and HSPU
Calories on rower + number of HSPUs
– 45 sec Pigeon Stretch e/s
– 45 sec Prayer Stretch